Sit on seat and position chest against pad. Push foot lever if available. Grasp narrower parallel grip handles.
Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.
Chest pad should be adjusted to allow shoulders to stretch forward. The seat or grip should be adjusted to allow wrists to follow elbows. When completing pull, lift chest slightly and pull shoulder blades together while keeping lower chest on pad. Let shoulders roll forward when arms extend.